Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	25.3% 734kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	0.33% 0.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.24g	g per day for Men 19-50 years
Fiber	24% 9.13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	27% 15g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 339μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.7% 6.05mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	3.2% 0.073mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 220mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	4.45% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• Cereals, corn grits, white, regular and quick, enriched, dry have 14.8 times more Vitamin B1, 5.8 times more Vitamin B2, 5.6 times more Vitamin B3, 5.5 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 7 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• Cereals, corn grits, white, regular and quick, enriched, dry have more Copper, 5.4 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 5.6 times more Phosphorus, 5.2 times more Potassium, 5.5 times more Selenium and 4 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 7.6 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, corn grits, white, regular and quick, enriched, dry have 5.2 times more Energy, 3.8 times more Fat, 5.2 times more Saturated Fat, more Omega 3, 5.1 times more Omega 6, 5.4 times more Carbohydrate, 5.8 times more Fiber and 4.5 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.